Friday, February 28, 2020

WOD: Friday, 28 February


STRENGTH
Hang Squat Snatch
Find a 3 Rep Max
*Do not drop the bar

METCON
E4MOM x16 (Every 4 minutes for 16 minutes):
15 GHD Sit-Ups
9 Squat Snatches (135/95)
6 Bar Muscle Ups

Wednesday, February 26, 2020

WOD: Thursday, 27 February


TIME TRIAL
500-meter row

METCON
21-15-9:
Wall Balls (20/14)
Burpees

WOD: Wednesday, 26 February

STRENGTH

15 min to work to a smooth single

1-Power clean +1-Hang Power clean


METCON

3 rounds

8 HSPU

8 power cleans 185/115

80 double unders

8 power cleans 185/115

8 HSPU

Rest 2 min between rounds

*Target time is 5 min per round; scale to achieve time domain

Monday, February 24, 2020

WOD: Tuesday, 25 February

STRENGTH

Push press

7x2@80%

* If you don’t have a 1RM work to a heavy double


METCON

20 min AMRAP:

400 meter run

50 FT walking lunges

25 shoulder to overhead 95/65


* Scale to complete 6 rounds 

Sunday, February 23, 2020

WOD: Monday, 24 February

Welcome back, Centurions!

STRENGTH

Front Squat:

5x5@80%

* If you don’t have a 1RM work to a heavy set of 5 reps


METCON

21-15-9:

Deadlifts (225/155)

Chest-to-Bar Pull-ups 

Friday, February 21, 2020

WOD: Saturday, 22 February


Teams of 2!
For Time:
3k Row (cumulative w/partner in plank)

Then…

50 Synchronized Burpee Box Step-Ups (24"/20")
50 Cumulative Wall Balls (20/14)
50 Synchronized Walking Lunges

WOD: Friday, 21 February


STRENGTH (Dynamic effort. Be explosive)
Deadlift
8x2 @ 80%
Scale: For those without a 1RM for calculation, work up to a moderate 2 rep.

METCON 
AMRAP 5 min
50 Double Unders
10 Thrusters (95/65)

5 min rest

AMRAP 5 min
35 Double Unders
7 Thrusters  (135/105)

Wednesday, February 19, 2020

WOD: Thursday, 20 February


"Barbra"
5 Rounds
20 pull-ups
30 push-ups
40 sit-ups
50 air squats

*3 min rest between rounds

Tuesday, February 18, 2020

WOD: Wednesday, 19 February


TECHNIQUE
Power Clean and Jerk
5x3 @80%
*If you don’t have a 1RM for calculation, work to a heavy triple.
** Drop and reset. No cycling!
***Is this too many asterisks?


METCON
For Time:
25 Power Clean and Jerk 135/95
50 Bar Facing Burpees

Monday, February 17, 2020

WOD: Tuesday, 18 February

Welcome back, Centurions!


STRENGTH
Back Squat 5x3 @ 80%

METCON
21-15-12-9:
200m Run
Toes to Bar

Rest 3 min...

21-15-12-9:
200m Run
Handstand Push-Ups

Sunday, February 16, 2020

Sunday, 16 February

Closed/Rest Day

Let's be honest. You probably need one after this week. Rest days are essential for athlete development, as it's during rest (particularly sleep) that the body reconstructs and improves!

Friday, February 14, 2020

WOD: Saturday, 15 February

"Nancy"
5 Rounds for Time:
400m Run
15 Overhead Squats (95/65)

Wednesday, February 12, 2020

WOD: Thursday, 13 February


Strength
1 RM bench press

Then...

Met-con!
2 sets of...

3 Rounds:
15 Deadlifts (185/125)
15 Bar Facing Burpees

5 minute rest between sets.

Tuesday, February 11, 2020

WOD: Wednesday, 12 February

Strength:
15 min to work to a heavy clean and jerk 

Met-con: 
For time 
200 Double Unders 
30 GHD sit ups 
20 Kettlebell Snatches (70/53)
30 GHD sit ups
20 Power Cleans (155/105)
30 GHD sit ups 


**NOTE: The gym is closed on Friday, Sunday, and Monday. We will have only the 10:30 class on Saturday. There will be no 0700 Class.

Monday, February 10, 2020

WOD: Tuesday, 11 February


For time!

27-21-15-9 of:
Front Squats (95/65)
50 Foot Handstand Walk

5 min rest, then...

21-15-9 of:
Front Squats (135/95)
50 Foot Handstand Walk

WOD: Monday, 10 February


Monday

2 Sets of the Following:

3 Rounds of:
50 walking lunges
5 C2B + 5 T2B

And...

3 Rounds of:
30/24 cal row
10 HSPU

Then a 5 minute rest between sets.

Monday, February 3, 2020

3 - 5 FEB Workout

Monday
Warm up
400 meter run
Then
Barbell warm up
Met-Con
21 bar facing burpees
21 Power clean and jerk 115/75
15 bar facing burpees
15 Power clean and jerk 115/75
9 bar facing burpees
9 Power clean and jerk 115/75
rest 5 min
15 bar facing burpees
15 Power clean and jerk 135/95
12 bar facing burpees
12 Power clean and jerk 135/95
9 bar facing burppes
9 Power clean and jerk 135/95
rest 5 min
12 bar facing burpees
12 Power clean and jerk 155/105
9 bar facing burpees
9 Power clean and jerk 155/105
6 bar facing burpees
6 Power clean and jerk 155/105

Tuesday
Warm up
Barbell warm up
Then
Clean and jerk breakdown
Strength
In 15 min find a heavy
2 squat clean and 1 Jerk
Met-con (35min cap)
5 sets
400 meter run
25 wall balls
400 meter run
25 T2B
** rest 4 min b/t sets

Wednesday
Warm up
5 rounds
10 Box step ups
10 PVC Pass throughs
10 PVC OHS
Met-con
4 sets
21 Box jump overs 24/20
15 Overhead squats 135/95
3 bar muscle ups
15 Overhead squats 135/95
21 box jump overs
**rest 5 min B/T sets